double or something

Nose to the grindstone.

 

 

Stuff to know about…

  • Programming note:  You may have noticed this week in our S&P Cycle there is a new abbreviation (acs).  It stands for “Accessory”, because we are going to be replacing the second “pull” day in the cycle for a little accessory work. This will give us a chance to add in some more nuanced strength/skill work and change things up a bit occasionally. Have fun with it!

 

 

CROSSFIT

S&P Cycle: squat – PULL – press – acs – off

A. clean pull: 3-3-3-3 @ 100-110% of max clean; rest 2-3 min

B. 500 double unders for time

Every time you break, do 2 power cleans @ ~ 80%

 

 

CSPORT

A. :40 sec @ each x 4 rounds:
Battle rope- any pattern
HR push ups
Weighted step ups

B. 3 rounds:
KBS: 30, 20, 10
Run: 400m each round

C. 3 rounds:
Wall Balls: 30, 20, 10
Row: 400m each round

D. 3 rounds:
GHD sit ups: 30, 20, 10
Cal AB: 15 each round

 

 

Quote of the Day

“Act as if what you do makes a difference. It does” – William James

Every minute counts

It was farmer carry weather.

 

 

Stuff to know about…

  • Jared (@jaredlbz), our very own motocross all-star, is riding in a crazy race from Vegas to Reno this week.  At 550 miles, it’s the longest off road race in the country.  He’s #020 and you can follow the action at bitd.com/race-events.com/.

 

 

CROSSFIT

S&P Cycle: SQUAT – pull – press – acs – off

A. front squat: 5-5-3-3-1-1

B. 7 rounds for time:

15 pullups
60 yds sled push (135/75)
1 min UB plank hold

 

 

CSPORT

A. AMRAP in 12 min:
60yd Sled push
10 burpees
200m row

B. AMRAP in 12 min:
20 Alt. DB bench press- 10 each side
1 min plank
500m c2 bike

C. AMRAP in 20 min
800m run buy in
+
AMRAP with time remaining:
10 Box jumps
15 body rows
20 lunges – 10 each leg
200m run

 

Quote of the Day

“Act as if what you do makes a difference. It does” – William James

air it out

Dead center.

 

 

Stuff to know about…

  • Jared (@jaredlbz), our very own motocross all-star, is riding in a crazy race from Vegas to Reno this week.  At 550 miles, it’s the longest off road race in the country.  He’s #020 and you can follow the action at bitd.com/race-events.com/.

 

 

CROSSFIT

S&P Cycle: squat – pull – press – pull – OFF

AMRAP in 25 min

20 cal AB
20 thrusters (95/65)
400m run

 

 

CSPORT

A. AMRAP in 20 min

10 burpees
20 box jumps
30 Wall balls
40 Sit ups
50 jump rope
60 second plank
*at the start and every 5 min, run 200m

B. 30-20-10
Cal bike
Push ups
Cal row
Lunges

 

 

Quote of the Day

“Strive not to be a success, but rather to be of value.”– Albert Einstein

Left for dead

Hey cool… matching shoes.

 

 

Stuff to know about…

  • Jared (@jaredlbz), our very own motocross all-star, is riding in a crazy race from Vegas to Reno this week.  At 550 miles, it’s the longest off road race in the country.  He’s #020 and you can follow the action at bitd.com/race-events.com/.

 

 

CROSSFIT

S&P Cycle: squat – pull – press – PULL – off

A. Snatch: 1RM for the day

C. 4 rounds for time:

15 bar facing burpees
15 deadlifts (225/155)

 

 

CSPORT

A. 21-15-9
Clapping push ups
Body rows

400m run

B. 21-15-9
RDL
Pull ups

400m run

C. 21-15-9
Bulgarian split squat per leg
Weighted sit ups

400m run

D. 21-15-9
OHS
Bent over 2 arm row

 

 

Quote of the Day

“The best way out is always through.”– Robert Frost

Bet the Farm

Plankedy plank…

 

Stuff to know about…

  • Jared (@jaredlbz), our very own motocross all-star, is riding in a crazy race from Vegas to Reno this week.  At 550 miles, it’s the longest off road race in the country.  He’s #020 and you can follow the action at bitd.com/race-events.com/.

 

 

CROSSFIT

S&P Cycle: squat – pull – PRESS – pull – off

A. bench press: 2RM

B. AMRAP 20 min

15 HSPUs
20 pullups
1 lap heavy DB farmer carry

 

 

CSPORT

A. 4 sets:
10 bench press
10 strict press

B. 4 sets:
15 tri ext.
15 side bends each side

C. 4 sets:
10 weighted lunges 5/5
10 weighted step ups 5/5

D. 4 rounds:
300m row
20 KBS
200m run
20 Goblet squats

 

 

Quote of the Day

“Be yourself; everyone else is already taken.” – Oscar Wilde

at its core

Team toes to bar.

 

 

CROSSFIT

S&P Cycle: squat – PULL – press – pull – off

A. 1 clean + 1 hang sq clean + 1 jerk x 5 sets

B. 5 rounds for time

15 hang power snatch (85/55)
15 GHD situps
400m run

 

 

CSPORT

A. Every 2 min x 4 sets (8 min)
100m run
*finish each run with as much of a plank or sit ups as possible
odd mins= plank
even mins= sit ups

B. AMRAP in 12 min
Block run buy in
+
AMRAP with time left:
KBS: 3, 6, 9, 12…
Burpees: 3, 6, 9, 12…

C. AMRAP in 20 min
1 mile bike
Max reps push ups (1 attempt per round)
10 body rows
20 lunges- 10 per leg
30 jump rope

 

 

 

Quote of the Day

“If you aren’t going all the way, why go at all?” – Joe Namath

double tap

Rope climbs made easy.

 

 

 

CROSSFIT

S&P Cycle: SQUAT – pull – press – pull – off

A. OHS: 3(75%)-3(80%)-3(85%)-3(90%); rest as needed

B. 5 rounds, each against a 90 sec clock:

5 back squats (70-75%, from a rack)
10 heavy Russian KBS
10 HR pushups
AMRAP double-unders with time remaining

*rest 2 min bt rounds, score by DUs completed each round

 

 

CSPORT

A. Every 2 min x 4 sets (8 min)
100m run
*finish each run with as much of a plank or sit ups as possible
odd mins= plank
even mins= sit ups

B. AMRAP in 12 min
Block run buy in
+
AMRAP with time left:
KBS: 3, 6, 9, 12…
Burpees: 3, 6, 9, 12…

C. AMRAP in 20 min
1 mile bike
Max reps push ups (1 attempt per round)
10 body rows
20 lunges- 10 per leg
30 jump rope

 

 

 

Quote of the Day

“The question isn’t who is going to let me; it’s who is going to stop me.” – Ayn Rand

Grindhouse

Amazing is really an understatement here.

 

 

 

STUFF TO KNOW ABOUT…

  • CrossFit Games are done!!  Matt and Tia both win for the 3rd year in a row.  RPM athlete Noah Ohlsen (he’s in two of the posters on the gym wall) gave Matt all he could handle, but in the end it was Matt taking the gold.  Tia, on the other hand, looks unbeatable… kinda how Matt looked the last couple years.  New season starts with the new OPEN date in October!

 

 

CROSSFIT

S&P Cycle: squat – pull – press – pull – OFF

For time:

50 cal assault bike
50 box jumps (24/20)
50 cal row
50 box jumps
big block run
50 toes to bar

 

 

 

CSPORT

A. AMRAP in 10 min
Skull crusher 3, 6, 9, 12, 15…
K2E: 3, 6, 9, 12, 15…
100m run each round

B. AMRAP in 10 min
SA Row: 3, 6, 9, 12, 15… (per arm)
KBS: 3, 6, 9, 12 ,15….
100m run each round

C. 3 rounds:
500m row
1 min plank
15 thrusters

D. 3 rounds:
1k c2 bike
1 min wall sit
15 barbell curls

 

 

 

Quote of the Day

“May you live all the days of your life.”– Jonathan Swift

perfect 10

Couch stretch goin down.

 

 

 

STUFF TO KNOW ABOUT…

  • CrossFit Games are done!!  Matt and Tia both win for the 3rd year in a row.  RPM athlete Noah Ohlsen (he’s in two of the posters on the gym wall) gave Matt all he could handle, but in the end it was Matt taking the gold.  Tia, on the other hand, looks unbeatable… kinda how Matt looked the last couple years.  New season starts with the new OPEN date in October!

 

 

CROSSFIT

S&P Cycle: squat – pull – press – PULL – off

A. 1 snatch + 20 DUs EMOM for 15 min

B. 10 rounds for time:

5 strict pullups
5 burpees
10 OH plate lunges (45/25)

 

 

 

CSPORT

A. 1 min @ each x 3 rounds:
Man makers
DB weighted step ups
Sit ups
DUs

B. AMRAP in 10 min
10 bench press
15 JPU
200m run

C. AMRAP in 10 min
10 cal AB
15 wall balls
45 sec plank

 

 

 

Quote of the Day

“We are what we repeatedly do.” – Aristotle

Pectacular

Couch stretch goin down.

 

 

 

STUFF TO KNOW ABOUT…

  • CrossFit Games are done!!  Matt and Tia both win for the 3rd year in a row.  RPM athlete Noah Ohlsen (he’s in two of the posters on the gym wall) gave Matt all he could handle, but in the end it was Matt taking the gold.  Tia, on the other hand, looks unbeatable… kinda how Matt looked the last couple years.  New season starts with the new OPEN date in October!

 

 

CROSSFIT

S&P Cycle: squat – pull – PRESS – pull – off

A. 5 rounds for time:
10-8-6-4-2 bench press (70-75%)
10-8-6-4-2 clapping pushups

B. 21-15-9

ring dips
SA KB snatch ea side (53/35)

C. 5 min plank hold – 30 double wave battle rope each break

 

 

 

CSPORT

A. :40 @ each x 4 rounds
Battle rope- alt. wave
Plank
Walking lunges

B. :40 @ each x 4 rounds
Battle rope- Egg beater
Sit ups
Air squats

C. For time:
50 HR push ups
—400m run
50 cal row
—400m run
50 Burpees
—400m run
50 Step ups 25/25
—400m run

 

 

Quote of the Day

“The more you sweat in peace, the less you bleed in war.” – Norman Schwarzkopf  (Also Fred Staub)